Most powerlifters keep their cardio training low. There is intense lower body training involved in the deadlift and squat, and too much cardio can cause a decrease in overall energy required for such intense training throughout the week overall. It can be challenging to not cross the fine line of what becomes a hindering amount of cardio to your lifts.
Unfortunately, I was "blessed" with the endomorph body type; or as I like to call it, the fat genes. Okay okay, so I have some mesomorph (muscular body type) mixed in there too. What all this means is I can build muscle fairly easy, can gain fat very easily and it is very difficult to lose fat. That being said, in order to simply maintain low body fat levels I need to do a considerable amount of cardio. In order to lose fat I need to do even more. This has been my challenge with wanting to make strength gains in powerlifting while keeping my body fat down.
I do not do any less than 60 minutes of cardio 5-6 days per week in my figure off-season. When trying to lean down, I have to bump it up to 90 minutes per day during most of my prep, and 2 hours the last 4-6 weeks. Low intensity cardio (135-145 bpm) works the best for ME.
My dilemma has been finding the cardio modality with the least amount of joint stress and least amount of strain on my lower body overall -- something that gets my heart rate up but doesn't fatigue my legs and glutes. I always enjoyed the stairclimber, but after some time I was feeling like 60+ minutes a day of stairclimbing was a lot on my legs and joints considering all of the heavy squatting and deadlifting I do. When I started my lean down 6 weeks ago, I felt the intuition to switch to all high incline walking on the treadmill at a slow pace. The elliptical was another option but my toes always go numb after about 20 minutes...though it is still an option. The switch was just what I needed. I do not feel as achy in my knees, and walking at 15.0 incline and 2.0 mph, I get a passive stretch which I feel has helped me with recuperation altogether.
So far so good ...
Monday, December 19, 2011
Friday, December 16, 2011
Figure and Powerlifting?
In the fall of 2010 I was introduced to Powerlifting through a friend of my then-boyfriend. I was encouraged to check out Hoss's Gym -- a garage gym at the home of Elite Powerlifter Scott Cartwright. While I was very weak in the world of Powerlifting, I quickly grew a passion for the sport. I would do my best to join the crew for Tuesday bench, Thursday deadlift and Sunday squat sessions.
While I was enjoying making strength gains and learning about proper powerlifting form, I had already mentally committed myself to competing at the 2011 Contra Costa Bodybuilding/Figure/Bikini show. Once January rolled around, I knew I needed to focus on my very specific training for the show.
I placed 3rd at the Contra Costa, my best placing in a show to date. I had planned to do my very first powerlifting meet a month later because a few of the other lifters were doing that meet. A week after the Contra Costa, I was offered to be sponsored to compete at the California State Bodybuilding/Figure/Bikini show in southern California 1 week before the powerlifting meet. I felt I couldn't pass up the opportunity. So here I go to the USPA meet at Diablo Barbell in Concord, California a week after my show -- lean and dinky, barely recovered from the depletion and dehydration, but none the less enthusiastic. I got a total in the 500's, which wasn't too bad for a new raw lifter, having only trained consistently for a month and in the physical state I was in after competing in figure. After this meet, I was encouraged by an NPC judge (National Physique Committee) to compete in the new category of Women's Physique at the USA National show in Las Vegas seven weeks after my powerlifting meet. Being approached by a judge gave me hope at doing well at this show. I combined my powerlifting training and women's physique training leading up to this. Unfortunately, a lot of events occurred in my personal life that affected my training and I did not do well as I had hoped to. After the let down at the USA's in women's physique, I decided to take a mental and physical break from the aesthetic focus of that sport. My focus in the meantime was to prepare for my second powerlifting meet in November while keeping myself as fit and possible. I totaled 717 at my second meet, with about a 150 pound increase just 5 months after my first meet and with a total of 6 months powerlifting alone.
What I came to realize and accept was that my body is built more for powerlifting, while figure was always the greatest challenge because I do not have the optimal frame or genetics for the sport of bodybuilding or it's divisions. Right after the USA's I went through a slight depression which is normal. I strongly considered totally abandoning any effort to compete in any sort of physique-driven sport and just trying to be the most fit and strongest Nicki I could be. As I began to get closer to my powerlifting meet, I started to think about just wanting to lean down a bit after the meet because I feel more confident when I am leaner. Additionally, it is always good self-advertising as a trainer when you look as fit as possible, and I do still have a desire to grow as a fitness model. Literally the day after the meet I began my new diet and training to lean myself (the new training still factored in powerlifting training). In addition to losing some weight for aesthetic reasons, I really wanted to be in the lower weight class because I was near the bottom of mine at the last meet.
A few weeks into my new plan, thoughts of competing in a bodybuilding show started reaching my consciousness. About 4 weeks into my program (and a noted drop in fat) I got word of a new NPC show coming to Sacramento for 2012 at the end of March 16 weeks away. It seemed like fate as I was, theoretically, already ahead of prep for that show by 4 weeks. So I thought to myself, "Maybe I could do that show before my meets in April and July..." That is when I realized that there is still a part of me not willing to give up on that sport.
Powerlifting is what I love, what brings me happiness before, during and after training. It is something I am good at and the improvements are endless. However, bodybuilding is the biggest challenge I have ever and still encounter in my life because I was not built for it. I wanted to punch myself for being so naive to think I could just give up on it ... especially since I have made improvements with my physique and placing with every show.
So maybe I just need to have more patience than the average competitor...?
For the time being, I made the decision to just follow out my original 12 week to lean down and shape out my frame more symmetrically. By this time, which will also be 8 weeks from the show, I would make my final decision about the NPC Governor's Cup. After examining the competitors for women's physique, I knew I would need to just stick to the figure division if I ended up competing again.
I was always part of the minority of figure/bodybuilding competitors who always loved lifting heavy weight and getting stronger; finding strength gains much more gratifying than aesthetic improvements. Don't get me wrong, feeling confident in your skin and morphing your body through diet and training has always been fascinating to me, and overcoming your own genetic limitations to achieve an aesthetic goal is an amazing feeling. However, getting stronger and lifting heavy weight is what I live for! I accept that I cannot simply do one of the sports right now ... as I have unfinished business with figure ;-)
With all of the accessory work I do throughout the week and cardio to keep my bodyfat down, I know I will not optimize in Powerlifting to my full potential. However, my goal in life is to find ultimate balance in every context. If I were the strongest raw lifter but didn't feel confident with how I looked, I would not be completely happy and I know it...whether I ever compete in figure again or not. Simply put, it is just my way of life. Equally, if I were to have the most chiseled and symmetrical body but couldn't powerlift, I would never enjoy my training and not be complete.
So now I am about to embark on something taboo ... competing in two rival sports, Bodybuilding and Powerlifting.
I am now 8 weeks into my program, and 12 weeks from the NPC Governor's Cup.
Stay tuned!
While I was enjoying making strength gains and learning about proper powerlifting form, I had already mentally committed myself to competing at the 2011 Contra Costa Bodybuilding/Figure/Bikini show. Once January rolled around, I knew I needed to focus on my very specific training for the show.
I placed 3rd at the Contra Costa, my best placing in a show to date. I had planned to do my very first powerlifting meet a month later because a few of the other lifters were doing that meet. A week after the Contra Costa, I was offered to be sponsored to compete at the California State Bodybuilding/Figure/Bikini show in southern California 1 week before the powerlifting meet. I felt I couldn't pass up the opportunity. So here I go to the USPA meet at Diablo Barbell in Concord, California a week after my show -- lean and dinky, barely recovered from the depletion and dehydration, but none the less enthusiastic. I got a total in the 500's, which wasn't too bad for a new raw lifter, having only trained consistently for a month and in the physical state I was in after competing in figure. After this meet, I was encouraged by an NPC judge (National Physique Committee) to compete in the new category of Women's Physique at the USA National show in Las Vegas seven weeks after my powerlifting meet. Being approached by a judge gave me hope at doing well at this show. I combined my powerlifting training and women's physique training leading up to this. Unfortunately, a lot of events occurred in my personal life that affected my training and I did not do well as I had hoped to. After the let down at the USA's in women's physique, I decided to take a mental and physical break from the aesthetic focus of that sport. My focus in the meantime was to prepare for my second powerlifting meet in November while keeping myself as fit and possible. I totaled 717 at my second meet, with about a 150 pound increase just 5 months after my first meet and with a total of 6 months powerlifting alone.
What I came to realize and accept was that my body is built more for powerlifting, while figure was always the greatest challenge because I do not have the optimal frame or genetics for the sport of bodybuilding or it's divisions. Right after the USA's I went through a slight depression which is normal. I strongly considered totally abandoning any effort to compete in any sort of physique-driven sport and just trying to be the most fit and strongest Nicki I could be. As I began to get closer to my powerlifting meet, I started to think about just wanting to lean down a bit after the meet because I feel more confident when I am leaner. Additionally, it is always good self-advertising as a trainer when you look as fit as possible, and I do still have a desire to grow as a fitness model. Literally the day after the meet I began my new diet and training to lean myself (the new training still factored in powerlifting training). In addition to losing some weight for aesthetic reasons, I really wanted to be in the lower weight class because I was near the bottom of mine at the last meet.
A few weeks into my new plan, thoughts of competing in a bodybuilding show started reaching my consciousness. About 4 weeks into my program (and a noted drop in fat) I got word of a new NPC show coming to Sacramento for 2012 at the end of March 16 weeks away. It seemed like fate as I was, theoretically, already ahead of prep for that show by 4 weeks. So I thought to myself, "Maybe I could do that show before my meets in April and July..." That is when I realized that there is still a part of me not willing to give up on that sport.
Powerlifting is what I love, what brings me happiness before, during and after training. It is something I am good at and the improvements are endless. However, bodybuilding is the biggest challenge I have ever and still encounter in my life because I was not built for it. I wanted to punch myself for being so naive to think I could just give up on it ... especially since I have made improvements with my physique and placing with every show.
So maybe I just need to have more patience than the average competitor...?
For the time being, I made the decision to just follow out my original 12 week to lean down and shape out my frame more symmetrically. By this time, which will also be 8 weeks from the show, I would make my final decision about the NPC Governor's Cup. After examining the competitors for women's physique, I knew I would need to just stick to the figure division if I ended up competing again.
I was always part of the minority of figure/bodybuilding competitors who always loved lifting heavy weight and getting stronger; finding strength gains much more gratifying than aesthetic improvements. Don't get me wrong, feeling confident in your skin and morphing your body through diet and training has always been fascinating to me, and overcoming your own genetic limitations to achieve an aesthetic goal is an amazing feeling. However, getting stronger and lifting heavy weight is what I live for! I accept that I cannot simply do one of the sports right now ... as I have unfinished business with figure ;-)
With all of the accessory work I do throughout the week and cardio to keep my bodyfat down, I know I will not optimize in Powerlifting to my full potential. However, my goal in life is to find ultimate balance in every context. If I were the strongest raw lifter but didn't feel confident with how I looked, I would not be completely happy and I know it...whether I ever compete in figure again or not. Simply put, it is just my way of life. Equally, if I were to have the most chiseled and symmetrical body but couldn't powerlift, I would never enjoy my training and not be complete.
So now I am about to embark on something taboo ... competing in two rival sports, Bodybuilding and Powerlifting.
I am now 8 weeks into my program, and 12 weeks from the NPC Governor's Cup.
Stay tuned!
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